Creatine Monohydrate Benefits
Obtain Better Performance In The Gym With This Supplement
"Creatine is a steroid, trust me" -- Bro
When we talk about this supplement or whey protein, we can discover all kinds of myths and rumors. Creatine Monohydrate is one of the top supplements you may need if you practice fitness. Indeed, creatine does enhance your performance in some circumstances.
Let's discover the benefits of this supplement and its side effects.
There are a lot of supplements available on the market and it's hard to find the ones that actually work. Creatine monohydrate is probably one of the most studied supplements, and there is a lot of research backing up it’s effects: like multivitamin for example.
Creatine monohydrate is very efficient in order to achieve your fitness goals. It helps strength and power athletes who are looking to increase strength, enhance performance and build muscle mass. Creatine is produced by the body (averagely 1g per day) and found in food like fish and red meat.
What Is Creatine Monohydrate?
It's a combination of three different amino acids: glycine, arginine, and methionine. Creatine is a natural substance found in the body, in the form of creatine phosphate. Its main goal is to help regenerate adenosine triphosphate ATP (body's energy source), in the muscle tissues to make you last longer in activities requiring a lot of strength or power.
How Does Creatine Monohydrate Work?
When creatine monohydrate enters the body (or after being produced by the body), it's transformed into creatine phosphate. This latter will increase your ATP stores, which means you will be able to lift longer and heavier. There is no evidence that Creatine has any benefit for endurance athletes.
What Are The Benefits Of Creatine Monohydrate?
Research has demonstrated that you can get many benefits from this supplement.
Here are the main benefits of creatine monohydrate in fitness:
- Improve muscle strength and power
- Enhance lean muscle mass
- Improve muscle recovery
How Many Grams Of Creatine Monohydrate?
In order to get the full benefits of creatine, you must saturate your muscle cells with it. It takes time to achieve this task (up to 30 days), so it can take some time before you truly see the effects of creatine. Unfortunately there are some people (Very few) whose muscles may not respond to creatine, and therefore won’t get any benefit from it.
The recommended amount of creatine you must consume is 3-5 grams daily.
When To Take Creatine Monohydrate?
You can take creatine at any time of the day, in pills or powder. It's recommended to take it with water/shake while eating, in order to avoid upset stomach.
Creatine Monohydrate Side Effects
You shouldn't take too much creatine at once (stick to the recommendations on the packaging or ask your doctor), it can cause diarrhea, headache, nausea, and a few other unpleasant symptoms. If taken with certain diabetes medications, diuretics or caffeine it can also cause some potentially dangerous reactions.
As creatine draws water into your muscle cells, it's important to drink more water while you take this supplement. If you are unsure if you should be taking creatine, always ask your doctor.
Let's just review what we just learned:
- Creatine is not a steroid.
- Creatine monohydrate seems to be the most-efficient form of creatine.
- This product allows you lift longer and heavier.
- It has many benefits, such as; improving muscle strength, enhance lean muscle mass and faster recovery during exercise.
- You must consume creatine for at least 30 days to feel its effects.
- Creatine may have some side effects when combined with certain medications or taken in excess, so be safe and follow instructions if you’re going to take it!
- Always drink more water.